Dec. 9, 2019, 11:01 PM UTC

Fans of the high fat, low-carb keto diet praise its appetite-crushing benefit, which is why keto dieting is so popular for weight loss. But since we dont live in a keto-friendly world, the call of carb-rich fare from healthy options, like fruit, yogurt and oatmeal to less healthy foods, like pizza, French fries and dessert can make it hard to stick with the keto diet. Even if youre not craving carbs, a normal social activity, like dinner at a friends house, can pose problems. Enter keto cycling. In this fairly new approach, you cycle on and off the keto diet at various intervals. Though this may sound like the best of both worlds, there are some red flags you should know about.

The keto diet is designed to encourage your body to adapt to using fat instead of its preferred fuel source, glucose, which is the substance thats broken down from the carbohydrates you eat. Though it sounds simple enough, the process involves many biological modifications and it may take a few weeks for these changes to occur. Youll lose weight during this process initially mostly water weight as your body depletes its remaining carbohydrate stores (known as glycogen) and makes this adaptation.

The main challenge keto dieters face is the extreme carb limit, which is capped at about 5 percent to 10 percent of your daily calorie intake, or around 20 grams of carbohydrates per day, depending on your individual calorie level. This amount of carbs is less than the amount in a large banana and given that even non-starchy foods, like nuts and broccoli, contain some carbohydrate, youll reach the cap easily. That means doughy foods, like pizza, pasta and bagels, as well as sweets, are strictly off limits. Thats why keto cycling is so appealing.

Though it has no official definition and theres no actual science to back up its effectiveness, many people take it to mean following the keto diet for five or six days and then following a higher carb menu for a day or two. Besides the obvious benefit of being less rigid, adding back nutritious carbs, like fruit, beans and whole grains, can provide a spectrum of health-protecting substances, including fiber, which is often low on a typical keto menu.

According to the recently released National Lipid Associations scientific statement published in "The Journal of Clinical Lipidology", this type of eating pattern is difficult to maintain and while those who follow it often experience an initial weight loss advantage, over time, the keto diets weight loss benefits arent any better than a more balanced plan.

In theory, keto cycling might make it easier to follow this program, but according to Molly Devine, RD, owner and founder of MSD Nutrition Consulting and Eat Your Keto, the reality may be quite different. Few people have the ability to go on and off keto successfully, she says, explaining that the main challenge is intense cravings for carbs and sugar, which come back once you reintroduce these foods. In Devines experience, this is true whether you take a break for say, a holiday weekend, or even just a meal.

Get the better newsletter.

For those who have struggled with sugar addiction and battled getting sugar out of their diet, following a strict ketogenic diet is the first time they don't feel overwhelmed by cravings due to the metabolic shift from glucose for fuel to ketones. Keto cycling or cheat meals are very challenging for this group because as soon as they get a taste of those foods, the cravings hit hard and they have a tough time getting back on the wagon, she explains.

Franziska Spritzler, RD, CDE, a writer and expert on the medical review board of dietdoctor.com agrees, but says it can depend on the person. She explains that some people do well knowing they can have a small scoop of ice cream or another non-keto treat on occasion and that planning for these non-keto foods can make it easier to stay on the keto diet and facilitate weight loss and better blood glucose control. But she admits that for other people, this approach can lead to intense carb cravings, making it difficult to return to the keto diet.

Setting aside intense cravings, there may be other risks of cycling on and off the keto diet. In one short-term, small study, researchers investigated the impact of following a strict keto diet for six days and then going off plan by consuming a drink containing 75 grams of carbohydrate. For reference, thats slightly less than the amount of carbs in two cans of soda. The damage: We saw a temporary increase in the levels of endothelial microparticles (sometimes called micro vesicles) in the blood, explains study co-author and Assistant Professor at the University of British Columbia Jonathan P. Little. Endothelial cells are the single layer of cells that line and protect our blood vessels. Microparticles are small vesicles that get released from cells when they are inflamed or damaged, so finding an increase in endothelial microparticles tells us that the endothelial cells that line our blood vessels experienced some damage and inflammation when glucose spiked. Though he says that the increase in markers of blood vessel damage was temporary, the long-term impact remains unclear. We know that these endothelial microparticles are elevated in conditions such as heart disease and type 2 diabetes, which is why we were interested in measuring them, he explains.

Besides the potential for blood vessel inflammation, Little also cautions that the metabolic adaptations your body experiences on the keto diet means that youre relatively glucose intolerant, so a meal (or day) of high carb eating might not be the best plan. When you adapt to a ketogenic diet, you become a proficient fat burner and this occurs at the expense of carbohydrate metabolism. It probably isnt the best thing for your metabolism to throw carbohydrates (especially high glycemic index carbs in high amounts such as a glucose tolerance test drink that we used or a big 'cheat meal') into the mix if you are on a ketogenic diet, he says.

Devine agrees and shares concerns about the long-term risks of this approach. The benefits from a ketogenic diet are a one-way street, she says. You can get away with a high intake of dietary fats (including saturated fats) without the negative impact on risk factors for cardiovascular disease (specifically, particle size of LDL and triglycerides) only when these foods are not consumed in conjunction with refined carbs and sugars, explains Devine. In her view, going back and forth will cause more harm than benefit over time. I stress the importance of not cheating on a keto diet because once you start introducing sugars, the high-fat aspect can do more harm than good long-term.

Experts also caution about the risks to your emotional health with keto cycling. Starting keto with the idea that you can go off plan whenever you want and just jump right back in when you feel like it may be counterproductive for your weight, overall health and quality of life, explains Spritzler. Devine also notes that chronic yo-yo dieters may become less successful over time. In her experience, each keto hiatus can become longer and longer and as a result, its likely youll put the weight back on. At that point, the hurdles start to feel insurmountable, she says.

Despite the concerns, if you want to give keto cycling a try, experts recommend cycling in healthful sources of carbs instead of those craveable, heavily processed refined or sugary carbs. Think sweet potatoes, beans, milk and fruit over muffins, rolls and chips.

Its also a good idea to make a plan for your carb-heavy days so you get the most benefit. For example, Spritzler says you might eat them on a workout day. Pay attention to how you feel on the days you eat more carbs, she says. Some questions she suggests asking yourself: Do your energy levels drop or soar? Are you happier and satisfied or anxious and hungry? Does your sleep improve or worsen? Pay attention to your answers. If you feel better off eating carbs occasionally and it doesn't seem to interfere with your weight, keto cycling may be a good fit for you. On the other hand, many people do seem to benefit from staying consistently keto or alternating keto with low carb (around 30-60 grams of net carbs per day), she explains.

Whether you add in those higher carb days or not, your keto diet should focus on other principles of healthy eating. Devine says to emphasize whole foods, quality proteins and heart-healthy unsaturated fats, such as olive oil, avocado, nuts, seeds and fatty fish instead of processed saturated fats, like cheese and processed meats. Spritzler agrees that the focus should be on minimally processed foods and she suggests this simple framework: Consume adequate protein (3-6 ounces) at every meal, include vegetables at most if not all meals, and eat enough to feel full but not stuffed.

The prescriptive nature of total carb abstinence may be appealing to some, but for others, can feel unnecessarily rigid. Its important to get clear on where you fall in the spectrum and use that to guide your dietary decisions. Whether youre trying to lose weight or just get healthier, it also makes sense to think about the foods you enjoy and the way you like to cook and then pick a plan that lines up with your food and lifestyle values. Be real with yourself and identify some non-negotiable foods. If pasta is one of them, keto cycling might be preferable to keto, but you might want to try another approach altogether.

Remember that the keto diet isnt the be all end all even for weight loss. As Kevin C. Maki, co-author of the National Lipid Association Scientific Statement points out, the long-term health impact is unknown. While ketosis may have some benefits for reducing appetite, it may not be necessary to go to such extreme levels of carbohydrate restriction to lose weight and experience some of the other benefits, such as improving blood glucose excursions and triglyceride levels, says Maki, whos also an Adjunct Professor of the Department of Applied Health Science at the School of Public Health at Indiana University, Bloomington Indiana. He acknowledges that a keto-type diet for a limited period of time may work well for some people, but also points out the issues with long-term compliance. Our general view is that most people would be better off focusing on regular exercise (e.g., walking) and consuming a high quality diet that emphasizes fruits, vegetables, whole grains, nuts, seeds, legumes, seafood and non-tropical oils, such as a Mediterranean diet pattern.

Dr. Suzanne Steinbaum, Director of Womens Cardiovascular Prevention, Health and Wellness at Mount Sinai Heart, Fellow of the American College of Cardiology and American Heart Association, and spokesperson for the American Heart Associations Go Red for Women campaign, is also in favor of the Mediterranean diet over the keto diet or keto cycling approach. She says the Mediterranean diet has been shown to reduce the incidence of heart disease by as much as 30 percent and that weight loss and better blood sugar management can be achieved by boosting your vegetable intake and cutting way down on your consumption of overly processed carbs and sweets.

No matter which approach you go for, remember that the idea is to adopt healthier eating habits not just for the next few weeks or months, but for life, which is the real key to healthy and sustainable weight loss.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

Excerpt from:
The pros and cons of keto cycling, according to health and medical experts - NBC News

Colon Health: Diverticulitis may cause abdominal pain, fever, nausea, constipation and diarrhoea.

Highlights

Our digestive tract, which starts at the mouth and ends at the anus, is an amazing interconnection of organs which are hollow and are together vital for life itself. As the food we eat with our mouth moves along the oesophagus, stomach, the small intestines, large intestines, it is broken down from its solid form, and further digested to release nutrients that are absorbed to nourish our body to support growth, cell repair and for energy. The digestive tract is supported from the outside by organs like liver, gall bladder, pancreas etc.

Large intestines, also called colon, is the last part of the digestive tract that ends at the anus. Its length is about 150 cms. Its main function is reabsorption of water, minerals and the formation of stools. It is also the space where billions of bacteria live and support our body. Sometimes a sac forms in the wall of the colon, bulging outwards; this is called diverticulum. If there is more than one, it is called diverticula and if they are inflamed or infected, they are diverticulitis. Usually they appear on the left colon as a result of increased pressure and can be asymptomatic for a lifetime. Diverticula have been linked to obesity, high-fat low-fibre diets, and inactive lifestyles. Diverticulitis can be a simple inflammation or a more serious condition requiring hospitalisation or even surgeries. Diverticulitis may cause abdominal pain, fever, nausea, constipation and diarrhoea sometimes.

Prevention is better than cure so eating a diet that has fibre reduces the risk of diverticulitis. It softens the stools and ensures quick passage. A diet rich in both soluble and insoluble fibre is recommended. Add fresh vegetables in all your meals; half your plate should contain seasonal vegetables. Carrots, green leaves, cauliflower are all rich in fibre. Whole grains like wheat, bajra, maize, buckwheat, ragi, and barley, all add up to increase the fibre in your daily food. At least two of your major meals must have whole grains. Whole dals and legumes like rajma, chana, lobia, whole moong, and sprouted pulses are other good sources of fibre. Swapping fresh fruit juices with 2-3 whole fruits, especially oranges, guava, apple with the skin, and pomegranates with the seeds are smart choices. If you are prone to constipation, then including fibre supplements like physillium husk, at least 3 times a week works well.

Along with fibre, fluids are also essential; if the amount of water you drink is less than what is absorbed by the fibres then the stools tend to become hard. To keep the stools soft, drink up. Water is the best fluid but fresh vegetable soups, vegetable juices, fresh lemon water, coconut water, green tea also add up to the total. The recommended adequate intake of water is 35ml/kg body weight.

(Also Read:Prebiotic Foods Versus Probiotics: What's Best For Our Diet?)

Probiotics have a positive role to play in diverticulosis. As the stools move slowly, research has shown that it may affect the flora of the colon causing inflammation as the gut bacteria act as barriers. Including both probiotic and prebiotic foods can turn out to be beneficial. Fibre is the best prebiotic for our gut as it forms the base for the bacteria to thrive on. Probiotics are found abundantly in fermented foods. One of the best sources of probiotics is dahi or yogurt. Apart from this, khamiri roti, fermented idli and dosa batter are some other common foods that you may add to your diet.

Exercise helps reduce the intra colonic pressure and also helps prevent constipation, so keep a daily schedule. Exercise also helps manage weight, which is a risk factor for diverticulitis. Medical nutrition therapy for diverticulitis depends on the severity and stage of treatment. If the symptoms are severe, you may need clear liquids; liquids that do not leave any residue like clear soups, green tea, and fresh coconut water etc. This is followed by a full liquid diet comprising chaas, tea, diluted milk and maybe supplements. From here, a soft diet which is low in residue is added. Typically this will have soft dals like arhar, moong, masur, khichdi, ghiya, tori, and carrots to start with and your clinical nutritionist will work with you to bring you up to a normal diet depending on your treatment, symptoms and how you are coping with your diet changes.

Diverticulum isn't so common in Asia as compared to the western world, but with all of us moving towards high-fat, low-fibre, ready-to-cook, ready-to-eat processed foods and away from our traditional lifestyles, we need to take precautionary measures.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

Read more:
Colon Health: All You Need To Know About Diverticulitis; Diet Tips And More - NDTV Food

Theres no dearth of fitness and weight-loss advice. Its everywhere on social media, in our apps, on the lips of well-meaning confidants and in the pages of the cookbooks we burn through in search of that one perfect recipe, diet or magic pill that can solve our metabolic woes. Unfortunately, there is no one-size-fits-all solution to shedding weight and keeping it off. What we can offer you, though, is a round-up of underrated tips that go beyond the eat less, exercise more formula and the science behind them, from a prolific group of nutritionists and health experts.

Most people dont lose weight despite working very hard because of the deficiency of certain trace elements and minerals, such as iron, vitamin D, magnesium and potassium, says Juliot Vinolia, head clinical dietitian at Medeor 24x7 Hospital. These elements act as catalysts to break fat into energy. People with anaemia or vitamin D deficiency will have a lower metabolism. So even if they exercise very hard or go on restricted-calorie diets, the outcome might not be commensurate to the effort. In fact the conditions can lead to tiredness and fatigue, which can make exercising a challenge. The solution is to correct any deficiency with a well-balanced meal plan or supplements.

Hydrating our bodies is very important for weight loss. Only if the body is adequately hydrated will the blood be able to carry the hormones, enzymes and chemicals to all the organs, so that metabolism and other body functions are at their optimum, says Vinolia. Drinking ice-cold water between meals is a great way of tricking the body into burning energy to maintain its normal temperature. Similarly, taking a shower twice a day makes the body work to maintain its core temperature. And, of course, there is the age-old problem of people confusing thirst with hunger. Drinking water throughout the day will prevent you from consuming calories you dont need.

Another tip Vinolia shares has to do with processed foods, which are not only laden with calories and devoid of nutrition, but over time they can also lead to fatty liver. The liver is the main centre for metabolism; if its not able to function efficiently due to fatty infiltrations, it leads to poor fat transport and metabolism. The body will not be able to take the fat out of fat cells efficiently and burn it for energy when you exercise or eat fewer calories. Choline is a very important nutrient that reverses fatty liver and enhances its function. It is present in cruciferous vegetables, beans, eggs, nuts, seeds, and some amount of meat and poultry. So get your liver checked, and include plenty of choline in your diet to improve weight loss, she says.

Nicole Sirotin, chair of preventive medicine at Cleveland Clinic Abu Dhabi, typically asks her patients if they have 10 minutes a day. Pick a very small, attainable goal to begin with, is her advice. Even 10 minutes of exercise can aid weight loss, improve health, and help live longer. A 2016 Canadian study found that when 27 middle-aged sedentary men were split into two groups, the first group cycling for 10 minutes a day as part of an interval training workout regimen, and the second cycling for 45 minutes a day, the improvement in the fitness of both groups was the same at the end of three months. According to another study of 55,000 adults, published in 2014 in the Journal Of The American College Of Cardiology, running for even just five to 10 minutes a day drastically reduces the risk of dying due to cardiovascular issues. So I recommend everybody start exercising right away no matter how short the duration.

Sirotin says that shes found that initiating a fasting regimen tends to help kick-start weight loss. Id recommend two non-consecutive days of fasting which means plenty of water and fewer than 500 calories a day in the week, combined with normal calorie-intake on the other days. Studies have shown that, over 12 weeks, this approach has better results than lowering calories alone.

Stephanie Karl, clinical nutritionist, Up and Running Medical Centre, explains that a well-balanced metabolism is one that readily uses fat in times of fasting and during low-intensity exercises. To help lose weight and burn fat, it is critical to exercise in a fasted state, or at least avoid food for four hours before, and then avoid carbs for two to four hours afterwards. Walking, jogging or using the elliptical trainer for about one hour at a low heart rate is most likely to make your body use fat as fuel. Alternatively, high-intensity interval training will use carbohydrate from liver stores, but in the period afterwards when the heart rate is restored, fat is oxidised for energy only if you dont consume any carbohydrate.

Karl further adds that you should never drink sugary beverages when you exercise if you are trying to lose weight, and try to consume your carbs between 11am and 6pm to prolong fat burning. If you feel hungry and crave something sweet during the day, use a fibre supplement drink between meals to fill you up and to improve bowel motility. Avoid protein shakes; low-fat laban or lassi are good alternatives, she says.

Meanwhile, Mitun De Sarkar, clinical dietitian and founder of Simply Healthy Foods, finds that drinking black coffee before a workout, especially in the morning, can be useful. Coffee is loaded with antioxidants, and the caffeine boosts metabolism in the morning, aiding fat burn. Dont add any milk or sugar to your coffee, though; they negate the purpose.

Sarkar also recommends consuming foods and supplements rich in probiotics. Probiotics are live organisms that occur naturally in the gut. Many supplements and fermented foods also contain probiotics. Taking a probiotic supplement may help keep the intestinal flora balanced and promote a healthy body by boosting the digestive and immune systems. Poor gut health has links to obesity, so its easier for someone to lose weight when their gut is clean and healthy, she says.

A weight-loss diet needs to match your body type and particular way of digesting food. Body type simply means your hormones, blood levels, and body chemistry, says Anjali Mukerjee, celebrity nutritionist and founder of Health Total. People in the same family, eating the same food can have very different body types because you metabolise food and nutrients differently. Which is why a diet that works wonders for someone might do nothing for you. A simple example is that some people can tolerate a higher amount of protein, probably because they have a higher amount of hydrochloric acid or better digestive enzymes. But a high-protein diet might make others constipated, get breakouts, or feel generally miserable. Personalised nutrition can help you understand whether your body needs animal or vegetable protein, how much protein you should have, and at what time. When you eat according to your body type and digestive system, it will always work.

Mukerjee recommends keeping a minimum interval of four hours between meals, even avoiding fruits, tea and coffee. When theres a gap, it allows the body to digest the meal fully without any unnecessary spikes in insulin and weight loss occurs when insulin is low, she explains. Also, never eat more than three-fourths of your capacity, because the load of food will always raise the insulin, no matter how correctly you eat. Having said that, people with very active lifestyles and a good digestion do respond well to eating every couple of hours, but the four-hour rule works better for most.

Mukerjee says a daily tablespoon of psyllium seed husk adds fibre in the diet, cleans the system, relieves constipation and eventually helps in weight loss. Take it in the morning before breakfast or before dinner when youre most hungry, to cut unnecessary pangs. Its available everywhere and is an easy way to lose weight.

Updated: December 8, 2019 06:12 PM

See original here:
Weight-loss tips that go beyond the 'eat less, exercise hard' formula - The National

The age-old secret to a longer life really comes down to a healthy lifestyle including regular exercise, limiting alcohol intake, not smoking and eating a healthy balanced diet. Good nutrition is key to leading a healthy lifestyle. The foods a person eats gives the body information and materials they need to function properly. If a person eats too much food, or food that gives the body the wrong instructions, their risk of potentially life-threatening diseases increases and lifespan shortens. What is the best diet to help a person live a long, healthy life and reduce their risk of deadly diseases?

A study has been published in the JAMA Internal Medicine Journal and reignites debate around increasingly popular vegan diets amid conflicting medical advice and evidence over the impact of ones health.

The study found every three percent in calories form plant protein was found to reduce risk of death by 10 percent.

The figure rises to 12 percent for risk of dying from heart disease. By contrast, raising the share of animal protein in ones diet by 10 percent led to a two percent higher risk of death from all causes.

DONT MISS

Experts recommend eating more plant-based foods, such as fruits, vegetables and whole grains. Lean protein and low-fat dairy products are also recommended.

Numerous research suggests eating at least seven portions of fresh fruits and vegetables per day may lower the risk of dying from cancer by up to 15 percent.

Dr Mingyang Song said: Overall, studies have supported the importance of the sources of dietary protein for long-term health outcomes.

Read more:
How to live longer: The diet proven to help you stave off cancer and boost life expectancy - Express

Dementia is an umbrella term for a cluster of symptoms associated with an ongoing decline of brain functioning that tends to affect people as they age, but it is not a natural part of ageing.

Alzheimers disease, a neurological disorder characterised by memory loss and cognitive decline, is the most common form of dementia.

While it is not known how to prevent the neurological disorders associated with dementia, such as Alzheimers, a report published today adds to the growing body of evidence suggesting that early lifestyle interventions may reduce your risk.

The report, conducted by The Institute for Scientific Information on Coffee, has revealed that drinking coffee can help to reduce the risk of neurodegenerative disorders.

To gather the findings, the researchers, led by Dr Elisabet Rothenberg, analysed previous studies investigating the role of specific dietary decisions play in reducing the risk of neurological disorders including Alzheimers disease (AD) and Parkinsons (PD).

Their analysis suggests that a higher intake of coffee could not only help to keep the risks of developing these disorders at bay, but it may also alleviate symptoms.

According to Dr Rothenberg, research suggests that drinking up to five cups of coffee a day could offer a defence against developing neurodegenerative conditions including Parkinsons Disease.

READ MORE:Dementia: How Alzheimer's disease could be predicted decades before symptoms develop

While research is yet to explain the association, the researchers hope the findings will encourage further studies into coffee.

Dr Rothenberg added: Neurodegenerative conditions such as AD and PD markedly change life conditions by successively impairing functional capacity, with profound effects on independence and well-being.

Currently no curative treatment is available, and therefore ways to reduce the risk of developing these conditions or relieve symptoms is laudable.

At present research has shown promising results regarding the impact of life-style factors including diet. The Mediterranean diet has been of main interest.

DON'T MISSHow to live longer: The diet proven to help you stave off cancer and boost life expectancy[TIPS] Type 2 diabetes: The popular vegetable shown to lower your blood sugar[TIPS] How to live longer: This activity has been proven to boost life expectancy[INSIGHT]

There are also some interesting studies regarding coffee consumption suggesting that caffeine is potentially beneficial in preventing AD and PD.

However, it is still too early to draw firm conclusions regarding causal relationship between dietary factors and the risk of developing AD and PD. Further research is required.

According to the Alzheimers Society, of all the lifestyle changes that have been studied, taking regular physical exercise appears to be one of the most promising ways to reduce your risk of getting dementia.

Several studies looking at the effect of aerobic exercise in middle-aged or older adults have reported improvements in thinking and memory, and reduced rates of dementia.

Several prospective studies have looked at middle-aged people and the effects of physical exercise on their thinking and memory in later life.

Combining the results of 11 studies shows that regular exercise can significantly reduce the risk of developing dementia by about 30 percent.

For Alzheimer's disease specifically, the risk was reduced by 45 percent.

One particular study looked at health behaviours of over 2,000 men in Wales, and followed them for 35 years.

Of the five behaviours that were assessed (regular exercise, not smoking, moderate alcohol intake, healthy body weight and healthy diet), exercise had the greatest effect in terms of reducing dementia risk.

Overall, people who followed four or five of the above behaviours were up to 60 percent less likely to develop dementia.

In the short term, aerobic exercise can also improve the performance of healthy adults on thinking tests.

Aggregating the results of 29 clinical trials revealed that a month or more of regular aerobic exercise resulted in improvements in memory, attention and processing speed when compared with regular non-aerobic exercise such as stretching and toning.

View post:
Dementia: The hot drink shown to help lower your risk of developing the condition - Express

With the wedding season around the corner, we can find fitness and weight-loss advice everywhere on social media, in our apps, on the lips of well-meaning aunties and in the pages of the cookbooks we burn through in search of that one perfect recipe, diet or magic pill that can solve our metabolic woes. Unfortunately, there is no one-size-fits-all solution to shedding weight and keeping it off.

However, here is a round-upof underrated tips that go beyond the eat less, exercise more formula and the science behind them, from some trustworthy nutritionists and health experts.

Most people dont lose weight despite working very hard because of the deficiency of certain trace elements and minerals, such as iron, vitamin D, magnesium and potassium, says Juliot Vinolia, head clinical dietitian at Medeor 247 Hospital. These elements act as catalysts to break fat into energy. People with anaemia or vitamin D deficiency will have a lower metabolism. So even if they exercise very hard or go on restricted-calorie diets, the outcome might not be commensurate to the effort. In fact the conditions can lead to tiredness and fatigue, which can make exercising a challenge. The solution is to correct any deficiency with a well-balanced meal plan or supplements.

Hydrating our bodies is very important for weight loss. Only if the body is adequately hydrated will the blood be able to carry the hormones, enzymes and chemicals to all the organs, so that metabolism and other body functions are at their optimum, says Vinolia. Drinking ice-cold water between meals is a great way of tricking the body into burning energy to maintain its normal temperature. Similarly, taking a shower twice a day makes the body work to maintain its core temperature. And, of course, there is the age-old problem of people confusing thirst with hunger. Drinking water throughout the day will prevent you from consuming calories you dont need.

Read more: Surprising reasons why your diet might not work!

Nicole Sirotin, chair of preventive medicine at Cleveland Clinic Abu Dhabi, typically asks her patients if they have 10 minutes a day. Pick a very small, attainable goal to begin with, is her advice. Even 10 minutes of exercise can aid weight loss, improve health, and help live longer. A 2016 Canadian study found that when 27 middle-aged sedentary men were split into two groups, the first group cycling for 10 minutes a day as part of an interval training workout regimen, and the second cycling for 45 minutes a day, the improvement in the fitness of both groups was the same at the end of three months. According to another study of 55,000 adults, published in 2014 in theJournal Of The American College Of Cardiology, running for even just five to 10 minutes a day drastically reduces the risk of dying due to cardiovascular issues. So, I recommend everybody start exercising right away no matter how short the duration.

Sirotin says that shes found that initiating a fasting regimen tends to help kick-start weight loss. Id recommend two non-consecutive days of fasting which means plenty of water and fewer than 500 calories a day in the week, combined with normal calorie-intake on the other days. Studies have shown that, over 12 weeks, this approach has better results than lowering calories alone.

Stephanie Karl, clinical nutritionist, Up and Running Medical Centre, explains that a well-balanced metabolism is one that readily uses fat in times of fasting and during low-intensity exercises. To help lose weight and burn fat, it is critical to exercise in a fasted state, or at least avoid food for four hours before, and then avoid carbs for two to four hours afterwards. Walking, jogging or using the elliptical trainer for about one hour at a low heart rate is most likely to make your body use fat as fuel. Alternatively, high-intensity interval training will use carbohydrate from liver stores, but in the period afterwards when the heart rate is restored, fat is oxidised for energy only if you dont consume any carbohydrate.

Karl further adds that you should never drink sugary beverages when you exercise if you are trying to lose weight and try to consume your carbs between 11am and 6pm to prolong fat burning. If you feel hungry and crave something sweet during the day, use a fibre supplement drink between meals to fill you up and to improve bowel motility. Avoid protein shakes; low-fat laban or lassi are good alternatives, she says.

Meanwhile, Mitun De Sarkar, clinical dietitian and founder of Simply Healthy Foods, finds that drinking black coffee before a workout, especially in the morning, can be useful. Coffee is loaded with antioxidants, and the caffeine boosts metabolism in the morning, aiding fat burn. Dont add any milk or sugar to your coffee, though; they negate the purpose.

Probiotics are generally found in fermented food, and for our concern, yoghurt is the most commonly found from those. Sarkar also recommends consuming foods and supplements rich in probiotics. Probiotics are live organisms that occur naturally in the gut. Many supplements and fermented foods also contain probiotics. Taking a probiotic supplement may help keep the intestinal flora balanced and promote a healthy body by boosting the digestive and immune systems. Poor gut health has links to obesity, so its easier for someone to lose weight when their gut is clean and healthy, she says.

A weight-loss diet needs to match your body type and particular way of digesting food. Body type simply means your hormones, blood levels, and body chemistry, says Anjali Mukerjee, celebritynutritionist and founder of Health Total. People in the same family, eating the same food can have very different body types because you metabolise food and nutrients differently. Which is why a diet that works wonders for someone might do nothing for you. A simple example is that some people can tolerate a higher amount of protein, probably because they have a higher amount of hydrochloric acid or better digestive enzymes. But a high-protein diet might make others constipated, get breakouts, or feel generally miserable. Personalised nutrition can help you understand whether your body needs animal or vegetable protein, how much protein you should have, and at what time. When you eat according to your body type and digestive system, it will always work.

Mukerjee recommends keeping a minimum interval of four hours between meals, even avoidingfruits, tea and coffee. When theres a gap, it allows the body to digest the meal fully without any unnecessary spikes in insulin and weight loss occurs when insulin is low, she explains. Also, never eat more than three-fourths of your capacity, because the load of food will always raise the insulin, no matter how correctly you eat. Having said that, people with very active lifestyles and a good digestion do respond well to eating every couple of hours, but the four-hour rule works better for most.

Read more: How to have carbs on a low-carb diet

Mukerjee says a daily tablespoon of psyllium seed husk adds fibre in the diet, cleans the system, relieves constipation and eventually helps in weight loss. Take it in the morning before breakfast or before dinner when youre most hungry, to cut unnecessary pangs. Its available everywhere and is an easy way to lose weight.

Continue reading here:
Here are some useful diet tips to help you get fit this winter! - Global Village space

High blood pressure happens when your blood pressure, which naturally naturally fluctuates throughout the day and night, is consistently too high. It means that your heart has to work harder to pump blood around your body - a mechanism that can lead to cardiovascular complications if steps are taken to lower your reading. Fortunately, making healthy lifestyle decisions can lower high blood pressure and ward off the threat of developing serious health conditions.

Exercising regularly is one key lifestyle measure proven to lower high blood pressure, as the Mayo Clinic explained: Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Crucially, as the health body points out, becoming more active can lower your systolic blood pressure the top number in a blood pressure reading by an average of four to nine millimetres of mercury (mm Hg).

That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication, noted the health site.

Blood pressure is measured using two numbers - the first number, called systolic blood pressure, measures the pressure in your blood vessels when your heart beats.

READ MORE:High blood pressure: Avoid eating these five foods to reduce risk of serious complications

The second number, called diastolic blood pressure, measures the pressure in your blood vessels when your heart rests between beats.

According to Blood Pressure UK, systolic blood pressure is more important than diastolic blood pressure because it gives the best idea of your risk of having a stroke or heart attack.

Knowing where to begin with exercise can sometimes seem overwhelming but recent research suggests that doing a simple exercise every morning may provide blood pressure-lowering benefits.

The study, published in the journal Hypertension, found that just 30 minutes of exercise every morning may be as effective as medication at lowering blood pressure for the rest of the day.

DON'T MISSHow to live longer: A blue zones diet could increase life expectancy[TIPS] How to live longer: Following this diet once a month could increase your life expectancy[TIPS] Andy Whyment health: Im A Celebrity star had problems at birth - why?[INSIGHT]

The study found that a short burst of treadmill walking each morning reduced high blood pressure, and that the effect was more pronounced in people that took additional short walks later in the day.

To gather the findings, 35 women and 32 men aged between 55 and 80 followed three different daily plans, in a random order, with at least six days between each one.

The first plan consisted of uninterrupted sitting for eight hours, while the second consisted of one hour of sitting before 30 minutes of walking on a treadmill at moderate intensity, followed by 6.5 hours of sitting down.

The final plan was one hour of sitting before 30 minutes of treadmill walking, followed by 6.5 hours of sitting, which was interrupted every 30 minutes with three minutes of walking at a light intensity.

Commenting on the findings, study author Michael Wheeler of the University of Western Australia in Perth, said: For both men and women, the magnitude of reduction in average systolic blood pressure following exercise and breaks in sitting approached what might be expected from anti-hypertensive medication in this population to reduce the risk of death from heart disease and stroke.

The study echoes extensive evidence that shows regular physical activity can help lower your blood pressure and help reduce your risk of heart attacks and strokes, said Chris Allen at the British Heart Foundation.

It can also give both your body and mind a boost, which is why 30 minutes of activity in the morning is a great way to set yourself up for the day, he said.

In addition to exercise, overhauling your diet is also essential to lowering high blood pressure and warding off the threat of developing deadly complications.

Eating too much salt, for example, can send your reading soaring so to keep the risks at bay, you should cut your salt intake to less than 6g (0.2oz) a day, which is about a teaspoonful, advises the NHS.

According to Mayo Clinic, upping your potassium intake can counter the negative effects of eating too much salt.

The best source of potassium is food, such as fruits and vegetables, rather than supplements, noted the health site.

It added: Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.

Read the original post:
High blood pressure: Do this for 30 minutes in the morning to lower your reading - Express

Constipation is the medical term for infrequent or hard-to-pass bowel movements. A person may have constipation if they have not had a bowel movement in 3 or more days, or if they need to strain very hard when they do have one.

Sometimes, a person may experience a headache in addition to constipation. In some cases, these two symptoms could share the same underlying cause.

Common underlying causes of both symptoms include not drinking enough water or eating enough of certain nutrients. In these instances, drinking more water and eating more fiber may help resolve the symptoms.

If constipation and headaches frequently occur together, it may be due to a long-term condition that requires medical treatment or lifestyle changes.

This article outlines some health conditions that could cause headaches and constipation, along with their associated treatment options.

Many people who experience headaches also complain of constipation. A 2015 study sought to investigate this link.

The researchers assessed the medical records of 96 children who went to the hospital complaining of headache. Of these, 24 had constipation and received appropriate treatment. At a follow-up consultation, all 24 of those children showed improvements in both constipation and headache.

The study authors therefore conclude that successful treatment of constipation can improve headache particularly tension-type headache. However, they could not determine whether constipation triggers headache or constipation and headache are both symptoms of the same underlying cause.

Often, both headaches and constipation develop as a result of not consuming enough fluids or having a balanced diet.

Dehydration, which occurs when someone loses more fluid than they take in, can result in both constipation and headaches.

Constipation can also occur due to eating foods that contain little or no fiber. Many of these foods, such as fast foods and processed foods, are high in sugar. This may cause headaches.

In these instances, taking in more fluid and eating more nutritious high fiber foods could help resolve both symptoms.

There are also several underlying conditions that may cause both constipation and headaches. A person with one of these conditions may experience the two symptoms at the same time. These conditions include:

Celiac disease is a type of autoimmune condition. People who have celiac disease experience intestinal inflammation and damage as a result of eating gluten. Gluten is a protein present in wheat and wheat products.

There are three types of celiac disease: classical, nonclassical, and silent.

Classical celiac disease is characterized by intestinal malabsorption. This refers to when the intestines become so damaged that they are unable to absorb enough nutrients from the diet. Some signs of intestinal malabsorption include:

A person with nonclassical celiac disease may experience mild gastrointestinal (GI) symptoms such as abdominal pain and bloating. They may also experience:

Silent celiac disease is so-called because those who have it are unlikely to experience any symptoms. They may, however, experience improved health after adopting a gluten-free diet.

Treatment

The only treatment for celiac disease is to follow a strict gluten-free diet. This will allow the small intestine to heal, which should lead to a reduction in GI symptoms.

Mood disorders such as depression and anxiety can trigger tension headaches and GI issues.

Some additional symptoms of depression include:

There are also several types of anxiety disorder. Generalized anxiety disorder (GAD) is one of the most common. People with GAD experience persistent and excessive worry that interferes with their daily life.

They may also experience symptoms such as:

Treatment

A doctor may prescribe medications for people with depression or anxiety. However, these medications can take some time to work. People may also need to try several medications before finding a drug that works well for them.

People with either mood disorder may also benefit from talking therapies, such as cognitive behavioral therapy (CBT).

Fibromyalgia is a condition characterized by chronic widespread musculoskeletal pain. Common symptoms of fibromyalgia include:

Some people with fibromyalgia may experience migraine or tension headaches. They may also experience digestive issues, such as irritable bowel syndrome or gastroesophageal reflux disease.

Treatment

The most effective treatment for fibromyalgia is physical exercise. Aerobic exercise may be particularly effective.

People with fibromyalgia may also benefit from taking certain medications. The Food and Drug Administration (FDA) have approved the following three drugs for the treatment of fibromyalgia:

People with fibromyalgia may also benefit from the following treatments:

Chronic fatigue syndrome (CFS) is a condition that causes a person to feel overwhelmingly tired or fatigued. As a result, a person may have great difficulty carrying out normal daily activities.

CFS can cause headaches and, in some instances, constipation. Other symptoms may include:

Treatment

There is currently no cure for CFS. However, there are things a person can do to alleviate their symptoms. This may include spreading out activities that they know will drain them of energy. Certain supplements and relaxation therapies may also help.

The symptoms of CFS differ from one person to another. For this reason, a person should talk to their doctor about their specific symptoms and the possible treatment options.

Headaches and constipation can both be side effects of certain medications. Two medications that may cause these symptoms are opioids and statins.

A person should talk to their doctor if they develop constipation or headaches after starting a new medication.

Treatment

If medication is the cause of both constipation and headaches, a doctor may lower the dosage. When possible, they may even prescribe an alternative medication.

If these options are not feasible, a doctor may prescribe medications to help alleviate the side effects.

Constipation and headaches can sometimes occur together. In some cases, these symptoms may share the same underlying cause. This may be a lack of fluid or fiber.

However, there are also several health conditions that can cause both constipation and headaches. Treating the underlying condition can help alleviate these symptoms.

In some cases, constipation and headaches may occur as side effects of a medication. If this is the case, a doctor may lower the dosage of the medication or prescribe an alternative drug.

A person should see a healthcare provider if they experience persistent or recurrent constipation, headaches, or both.

View original post here:
Can constipation cause a headache? What to know - Medical News Today

Women who can exercise vigorously are at significantly lower risk of dying from heart disease, cancer and other potentially fatal health problems, according to research presented last Saturday at EuroEcho 2019, a scientific congress of the European Society of Cardiology. Exercise as much as you can. Fitness protects against death from any cause, said study author Jess Peteiro, a cardiologist at University Hospital A Corua in Spain.

The study included 4,714 adult women who were recommended to take treadmill exercise echocardiography a test that uses sound waves to create live images of your hearts activity because they had either known or suspected coronary artery disease. Participants walked or ran on a treadmill, gradually increasing the intensity, and continuing until exhaustion, the researchers reported.

Fitness was categorized as 10 metabolic equivalents (METs), the equivalent of walking fast up four flights of stairs or very fast up three flights of stairs, all without stopping. During a median follow-up of 4.6 years there were 345 cardiovascular deaths, 164 cancer deaths, and 203 deaths from other causes. After adjusting for factors that could influence the relationship, METs were significantly associated with lower risk of death from cardiovascular disease, cancer, and other causes, the researchers said.

The annual rate of death from cardiovascular disease was nearly four times higher in women with poor versus good exercise capacity (2.2% versus 0.6%). Annual cancer deaths were doubled in patients with poor versus good exercise capacity (0.9% versus 0.4%). The annual rate of death from other causes was more than four times higher in those with poor versus good, exercise capacity (1.4% versus 0.3%).

The average age was 64 and 80% were between 50 and 75. The results were the same for women over 60 and less than 60 although the group under 50 was small, Peteiro said. Good exercise capacity predicted lower risk of death from cardiovascular disease, cancer, and other causes. Patients with poor heart function during their exercises had a higher probability of death from cardiovascular disease during follow-up, but heart function during exercise did not predict the likelihood of death from cancer or other causes.

Also see: Half of older Americans fear that theyll develop dementia why most of their prevention methods are all wrong

However, another study suggested that even those who have had heart surgery should move around every 20 minutes during an eight-hour period of sitting to help prolong their life. Taking breaks and burning more than 770 calories per day can reduce your likliehood of dying sooner, said Ailar Ramadi, postdoctoral fellow in the Faculty of Rehabilitation Medicine at University of Alberta, Edmonton. People who have had heart surgery spend most of their waking hours sitting, lying down, but remaining sedentary for long periods could shorten their life, he suggested.

He suggested simple activities such as standing up and walking at a casual pace. There is a lot of evidence now that sitting for long periods is bad for health, Ramadi said. In that study, he enrolled 132 patients with coronary artery disease and an average age of 63 years; 77% were men. Participants wore an arm band activity monitor for an average of 22 hours a day for five days.

This is not the first doctor to effectively recommend walking your way to a longer life. Walking at an average pace was linked to a 20% reduction in the risk of mortality compared with walking at a slow pace, according to a study published last year in the British Journal of Sports Medicine. A similar result was found for risk of dying from cardiovascular disease.

That study was a collaboration between the Universities of Sydney, Cambridge, Edinburgh, Limerick and Ulster. It linked mortality records with the results of 11 population-based surveys in the U.K. between 1994 and 2008 in which participants reported their walking pace. Average pace walkers aged 60 years or over experienced a 46% reduction in risk of death from cardiovascular causes.

A separate Harvard University study concluded that you could add 10 years to your life by eating a healthy diet, exercising 30 minutes or more a day, maintaining a healthy weight a body mass index between 18.5 and 24.9 never smoking and drinking only a moderate amount of alcohol. It analyzed 34 years of data from 78,000 women and 27 years of data from 44,000 men.

Dont miss: Why the middle-aged dad bod could be deadly instead of sexy

See the article here:
The old-fashioned approach to reducing your risk of cancer and heart disease is still one of the best, according to new research - MarketWatch

Back pain is a painful condition that affects everyone at some point in their lives. The pain felt in the back usually gets better on its own and can be managed by keeping mobile or taking over-the-counter-painkillers. There are a variety of ways one could try to help ease the pain they feel in their back.

Spinal manipulation

This method involves using the hands to adjust, massage or stimulate the spine.

The National Centre for Complementary and Integrative Health (NCCIH) state that spinal manipulation or chiropractic manipulation helps more with lower back pain.

Acupuncture

A traditional Chinese medicine, acupuncture can be used to help treat a variety of ailments from chronic diseases to chronic pain.

An overview of systematic reviews found that acupuncture may help restore function and relive pain is some people who have chronic lower back pain.

DONT MISS

Anti-inflammatory diet

Studies have shown that having higher levels of inflammation has a close connection to certain types of chronic pain.

Nonsteroidal anti-inflammatory drugs including ibuprofen, work well for some types of pain.

Research suggests that certain foods can help lower inflammation in the body and these include vegetables, fruits, nuts, fish and whole grains.

Weight loss

Being overweight can cause back pain due to increased pressure on the spine and strain of the back muscles.

One study found that obesity has links to high levels of low back pain and disability in men.

Correcting posture

Incorrect posture could be the cause of back pain for some people, so taking the right steps to correct it may bring some relief.

Studies have shown that incorrect posture contributed to low back pain in adolescents.

There are wearable devices that can gently pull the shoulders back, reminding a person to correct their posture.

Exercise

Studies have long supported the fact that exercise releases endorphins.

These natural brain chemicals help stop pain by binding to opiod receptors in the brain.

This has a mild effect similar to pain medications. Exercise strengthens the back and neck muscles and can help reduce the pain.

Stress management techniques

Stress causes a person to tense their muscles which makes the back pain even worse.

A study explains that stress can cause changes in the bodys perception of pain and those who experienced high levels of stress are highly recommended to find ways to help alleviate that stress so it doesnt negatively impact the body.

See the original post here:
Back pain: 10 proven ways to help alleviate back pain without surgery - Express